Menstrual Cramps: 7 Natural Ways to Relieve Period Cramps

Period can be quite troublesome, what with all the headaches, cramps, bloating, backaches and mood swings. However, there are ways to relieve period pain and reduce it in the long term. Below is a list of natural remedies that will help you relieve your period cramps.

#1. Improve Your Diet.

It has been proven that reducing fat and increasing vegetables in your diet can help ease period cramps.

Start with swapping less healthy fats like the saturated fats found in animal products, with healthier fats like unsaturated fats found in olive oil fish, nuts…

#2. Herbal Tea.


Photo by Dominik Martin on Unsplash

Make herbal tea using dried ginger. You can add honey for taste, but avoid milk. Ginger can effectively relieve cramps pain. It also helps make irregular periods regular and reduce fatigue associated with premenstrual syndrome.


It’s been proven that Chamomile Tea can also relieve period pain by relaxing the uterus and decreasing the production of prostaglandins responsible for the muscle layer of the uterus contraction.

Cumin seeds

Herbal tea out of cumin seeds can, effectively, reduce period pain thanks to its relaxing effect, and its anti-spasmodic and anti-inflammatory properties. For taste, you can add honey.

#3. Massage With Essential Oils.

Massaging your lower abdomen with lavender essential oil, clary sage essential oil, or marjoram essential oil can relieve menstrual cramp pain, according to a study published in May 2012 in the Journal of Obstetrics and Gynecology Research.

To avoid irritation and other problems, make sure you’re using essential oils safely. It is best to dilute pure essential oils in an unscented cream or lotion or other types of oil before using directly on the skin.

#4. Turn Up The Heat.

Since cramps are, essentially, due to contracting muscles, applying heat on the lower abdomen opens blood vessels and improves blood flow which helps relax the contracting muscles in the uterus and chase the pain away.

You can apply heat by using an over-the-counter heating pad, patches or, even taking a regular plastic bottle with hot water and applying it to your abdomen when you don't have access to a heating pad. Sipping on warm fluids or taking a hot shower helps as well.

#5. Exercise.

Photo by kike vega on Unsplash

Exercising might be the last thing you want to even think about while on period considering that you can barely move, but it has been proven that activity, like brisk walking, or any type of physical activity can ease the cramps by increasing circulation to the pelvic region and releasing endorphins.

Dr. Ritika Samaddar, Max Super Specialty Hospital says, “It is important to exercise regularly for your overall health, but it is especially important if you're prone to painful menstrual cramps."

#6. Increase The Magnesium In Your Diet.

Magnesium eases cramps pain. It helps regulate nerve and muscle functioning, among other vital tasks.

It’s found in many foods and as a supplement in case you can’t get what you need from your diet. Make sure you respect the recommended dietary allowance of 320 mg daily. One-half cup of boiled spinach or an ounce of dry almonds, each, has about 80 mg.

#7. Make Sure You're Getting Enough Vitamin D.

Studies show that high doses of vitamin D3 can significantly decrease menstrual cramps. Food like sardines, salmon, tuna, raw milk, caviar, eggs, mushrooms are rich in vitamin D.

Now that you know how to relieve your period cramps, what are you waiting for? Following the above tips will ensure that your period cramps become less and less painful.

Give these natural remedies a try and if you know other home remedies that work, please leave it in the comments below.

You Might Also Like

1 commentaires

  1. Great tips for irregular periods. To regularize menstruation cycle taking syrup for irregular menstruation daily works better than remedies.